In this episode of Beyond the Physique podcast, hosts Trevor Woodyard and Shelby delve into the intricacies of lifestyle periodization, emphasizing the strategic approach to achieving fitness goals. They break down the key phases—metabolic repair, body fat reduction, lean massing, and gut/adrenal protocols—detailing the purpose, expectations, and execution for each. The hosts stress the significance of consistency, gradual adjustments, and maximum compliance. The discussion concludes with insights into the interconnected nature of these phases, setting the stage for a comprehensive and effective fitness journey. Listeners gain valuable guidance on navigating different phases and optimizing their approach for long-term success.

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In this podcast episode of Beyond the Physique, hosts Trevor Woodyard and Shelby discuss various aspects of cardio, including its types, benefits, and how to use it for health, fat loss, and performance. They cover high intensity and low intensity cardio, non-exercise activated thermogenesis (NEAT), and the importance of tracking steps. The hosts emphasize the significance of cardio for heart health, physique reasons (caloric burn and fat loss), and cardio performance. They delve into the debate of fasted versus fed cardio, explaining the trade-offs between burning more fat and achieving higher intensity workouts. Additionally, they provide insights into the efficient use of cardio for fat loss, emphasizing the role of low intensity and NEAT, while cautioning against excessive high intensity cardio. The hosts also touch upon the significance of prioritizing weight training over cardio for optimal fat loss.

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In this episode of Beyond the Physique podcast, hosts Trevor Woodyard and Shelby delve into the intricacies of menstrual cycles. They emphasize the importance of understanding and prioritizing a healthy menstrual cycle for overall well-being beyond just conception. The hosts discuss the phases of the menstrual cycle—menstruation, follicular, ovulatory, and luteal—highlighting the hormonal changes and their impact on various aspects of health, including digestion, energy levels, and workout performance.

Trevor and Shelby stress the significance of a consistent and predictable menstrual cycle as an indicator of proper hormone health and signaling. They share insights into how lifestyle factors, such as stress management, birth control, and androgen use, can influence menstrual cycles. The hosts also advocate for seeking second opinions if doctors dismiss concerns about irregular cycles without proper investigation.

Throughout the episode, they encourage women to track their menstrual cycles using apps like Flow, empowering them to understand their bodies better and make informed decisions about their health. The hosts wrap up the episode by emphasizing the need to address underlying issues rather than merely masking symptoms, providing valuable information and guidance for women seeking to optimize their menstrual health.

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 In this episode titled "ALL Macro's Matter," Trevor and Shelby delve into the importance of a balanced approach to nutrition, debunking the myths around fad diets.

Joined by co-host Shelby, they discuss the pitfalls of extreme dieting measures and share examples of clients who have struggled with approaches like keto or carnivore diets. Emphasizing the need for a balanced approach, they highlight the significance of all three macronutrients—protein, fats, and carbohydrates.

Protein takes center stage as they discuss its role in muscle maintenance, growth, and overall physiological functions. The essential amino acids found in protein are described as the building blocks of bodily tissues, impacting everything from muscle synthesis to hormonal balance.

Transitioning to fats, Trevor and Shelby dispel fears around dietary fats and stress their importance in energy sourcing, nutrient absorption, and overall cell function. Essential fatty acids are highlighted as crucial components for cell membranes and hormone production, contributing to overall well-being.

The podcast then explores the body's preferred source of energy—carbohydrates. While not considered essential, carbohydrates are crucial in providing glucose for physiological processes and fueling daily activities. The hosts emphasize the importance of using carbohydrates strategically, discussing their impact on energy levels, brain function, and overall cognitive performance.

The conversation touches on the role of dietary fiber in gut health and the digestive system, with Trevor and Shelby recommending a personalized approach to fiber intake based on individual needs. The hosts caution against falling for fad diets that promise quick results without considering long-term sustainability and overall health.

In conclusion, Trevor stresses the importance of a balanced approach to nutrition, tracking all macronutrients, and making adjustments as needed. Both hosts share their Instagram handles for further engagement and invite listeners to apply for coaching on the Strategic Aesthetics website.

Thank you for tuning in to this Beyond the Physique podcast episode, where health, balance, and a holistic approach to nutrition take center stage.

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Welcome to the Strategic Aesthetics Beyond the Physique podcast hosted by Trevor Woodyard. In this episode, Trevor and co-host Shelby Vacha discuss the importance of realistic goal-setting in the realm of fitness and overall well-being. They share personal wins, emphasizing the significance of gratitude, resilience, and the journey to achieving fitness goals.

The hosts delve into the concept of SMART goals, breaking down the acronym into specific, measurable, attainable, relevant, and time-bound components. They stress the need for goals to be personalized, relevant to one's life, and adaptable to different circumstances. The conversation highlights the value of setting both short-term and long-term goals, emphasizing the importance of small wins as building blocks for larger achievements.

Trevor and Shelby explore the idea that goals must evolve and be adjusted based on individual progress and changing circumstances. They encourage listeners to be proactive in seeking mentorship and support, emphasizing the benefits of having an external perspective on their fitness journey.

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In this episode of the "Beyond the Physique" podcast, we delved into the challenges and strategies for navigating the final stretch of the year. As the hosts, Trevor Woodyard and co-host Shelby, discussed the impact of weather changes, holiday events, and the importance of maintaining habits during the fourth quarter. Shelby shared her experience of overcoming setbacks, emphasizing the need to prioritize self-care and recognize the impact of weather on motivation.

The conversation touched on the expectations and social pressures during the holiday season, highlighting the importance of staying true to one's goals and making decisions that align with personal well-being. They also discussed the significance of time management, stress management, and the value of adjusting training routines to fit the demands of the season.

Both hosts stressed the individualized nature of fitness journeys, encouraging listeners to be flexible with their plans and seek the guidance of a coach when needed. The episode concluded with a reminder to focus on how decisions make you feel and using that awareness for future choices. As the year comes to a close, the hosts encouraged everyone to maintain momentum, stay on track, and prioritize self-respect and well-being.

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In this episode of the "Strategic Aesthetics Beyond the Physique" podcast, hosts Trevor Woodyard and Coach Shelby discuss the impact of stress on the body and mind. They explore the various physiological and psychological responses to stress, distinguishing between acute and chronic stress. The hosts emphasize the importance of recognizing stressors and implementing coping mechanisms to handle stress effectively.

Coach Shelby highlights the individual nature of stress experiences and the need for healthy coping mechanisms. They delve into the physiological changes that occur during stress, including the activation of the sympathetic nervous system, release of stress hormones, and alterations in cardiovascular, respiratory, and metabolic functions.

The podcast also addresses the distinction between acute and chronic stress, with acute stress being described as more short-term and specific, while chronic stress builds up over an extended period, potentially impacting a person's health. Trevor and Shelby stress the significance of preventive measures, such as time management, pre-planning, and intentional actions, to manage stress levels effectively.

They discuss the manifestation of stress and how it can slowly impact an individual, emphasizing the importance of self-awareness and adjusting one's lifestyle when necessary. The hosts share personal experiences, including Shelby's journey through a highly stressful period involving a challenging prep, personal loss, and a head injury.

The episode concludes with insights into coping mechanisms, such as mindfulness, exercise, proper sleep, breathwork, and seeking support from others. The hosts encourage open conversations about stress and mental health, breaking down stigmas and highlighting the ongoing learning process of effectively managing stress in daily life.

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Reverse dieting is a crucial aspect of post-competition nutrition, as discussed in this podcast between the host, Trevor, and coach Shelby. They delve into the importance of reverse dieting, sharing personal experiences and insights. Shelby emphasizes the significance of a holistic approach, not just focusing on nutrition and training metrics but also considering personal achievements and positive aspects of life during check-ins. They discuss the challenges and benefits of reverse dieting, especially for bodybuilders transitioning from a competition phase to a more sustainable eating pattern.

Shelby highlights the positive outcomes of a well-executed reverse diet, such as improved training performance, increased food intake without excessive fat gain, and overall better health markers. Trevor adds that mindset plays a crucial role, emphasizing the need to avoid getting fixated on specific metrics and embracing a balanced life approach.

The conversation touches on the differences in coaching reverse diets for men and women, with a focus on regaining menstrual regularity for women. They stress the importance of educating athletes about the potential pitfalls of not following a reverse diet properly, including issues like binging, bloating, gut dysbiosis, and disordered eating.

Shelby and Trevor also share personal experiences, discussing how planning and working on their relationship with food contributed to successful reverse dieting. They acknowledge the mental and emotional challenges athletes face during this phase and highlight the role of a coach in providing continuous support and guidance.

As the podcast concludes, they look ahead to future plans, discussing strategies for upcoming reverse diets and the role of a coach in helping athletes navigate the post-competition phase effectively.

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